Carob is a healthy alternative to chocolate derived from carob pods. The pulp contained in them has a rich nutty-caramel flavor. Dried and ground fruits are used in desserts and baking not only to add a brown color but also for their health benefits. The product with a rich nutritional composition is becoming increasingly popular in therapeutic practice — it helps in treating gastrointestinal diseases, weight control, and glucose levels.
The caloric content of carob is about 222 kcal per 100 g, which is lower than that of quality cocoa powder. It contains twice as much calcium, has 7 essential amino acids, and is very low in fat and caffeine-free. The product is rich in magnesium, potassium, gallic acid, and dietary fiber — just two tablespoons contain 5 g of fiber, which is 20% of the daily norm. Such an impressive nutritional profile makes carob a true superfood!
Top 7 Health Benefits of Carob for Children, Women, and Men
1. Effective for Diarrhea
Unlike traditional sweets, this natural treat helps stop diarrhea due to its high concentration of tannins. Studies show that polyphenols reduce symptoms of intestinal disorders in children; however, an oral rehydration solution should also be used.
2. Lowers Cholesterol Levels
Antioxidant polyphenols in the insoluble fiber of carob contribute to lowering total and “bad” cholesterol. Insoluble fibers improve lipid metabolism, which becomes noticeable after just 6 weeks of regular consumption.
3. Regulates Blood Glucose Levels and Protects Against Diabetes
Replacing sugar with a sweetener from carob pods helps improve glucose metabolism. Scientists confirm that carob slows down carbohydrate breakdown and stimulates insulin secretion. These properties are especially beneficial in treating type 2 diabetes and for overweight individuals.
4. Aids in Weight Loss
Replacing chocolate chips with carob in recipes significantly reduces caloric content — a cup of powder contains 51 g of sugar and less than 1 g of fat. The active compounds in its composition additionally stimulate metabolism and improve digestion.
5. Has Antioxidant Properties to Combat Inflammation
Carob is rich in antioxidants, making it an effective remedy against free radicals — these components prevent cell damage and accelerate their recovery. Due to its high antioxidant activity, the product is considered a treatment for cervical and lung cancer.
6. Protects the Gastrointestinal Tract
The beneficial extract can have a significant impact on gastroesophageal reflux disease (GERD) and digestive issues. Tannins, flavonoids, and phenolic compounds protect the gastric mucosa. In one study on rats, the tannins in carob prevented the development of gastric ulcers.
7. Fights Fungi and Bacteria
The increasing resistance of bacteria to antibiotics highlights the need for alternative antibacterial agents. Powder from carob pods and seeds can serve as such a remedy, as it contains many active compounds that enhance each other's effects. Antibacterial solutions for throat gargling and wound treatment are already being developed based on carob.
Contraindications for Carob Consumption
It is unknown how the pulp from carob pods affects pregnant and breastfeeding women; however, it is considered safe for most people, as it rarely causes allergies. It should be noted that the fiber contained in the product may affect the absorption of medications by the body. To avoid this interaction, it is recommended to consume the superfood no earlier than 30–60 minutes after taking medications.
What is the Recommended Dose of Carob for Children and Adults?
Currently, there is insufficient scientific data to establish a safe dosage range. The appropriate portion depends on age, health status, and other factors. To lower cholesterol levels, it is recommended to take 4 g of powder twice a day for a month or 15 g of pulp for 6 weeks. For children with diarrhea, it is recommended to give 1.5 g/kg of powder (no more than 15 g per day) followed by a standard oral rehydration solution. The course should last up to 6 days. Despite numerous recommendations, it should be remembered that these treatment methods belong to alternative medicine, and in case of health issues, one should always consult a doctor, dietitian, or nutritionist.
How to Use Carob: Available Forms and Culinary Applications
The peak popularity of carob came in the 1970s; however, in the 2020s, this superfood has become relevant again. It has earned its reputation — carob is sweeter than cocoa and less bitter, allowing for partial sugar replacement in recipes. This makes it an excellent ingredient for pancakes, oatmeal, and milkshakes. Carob can be used instead of chocolate in cakes, cookies, bars, candies, pastries, and sweet sauces. Baked goods with this ingredient turn out to be more tender and airy than with cocoa.
Expert Comment by Tatiana Eliseeva, Dietitian and Nutritionist
Carob is a vegan, gluten-free, lactose-free, and organic product, making it ideal for preparing healthy snacks. It helps control hunger pangs, provides an energy boost, regulates the glycemic response, and promotes satiety without guilt. One should not forget about its anti-diabetic, antioxidant, anti-diarrheal, and other properties. Carob has many incredible benefits, and it certainly deserves a place in everyone's diet, not just vegans.
Pairing Recommendations
Carob pairs well with other ingredients. It can be added to yogurts and vegetable smoothies to make them tastier and healthier. The sweet taste of carob makes it an excellent addition to various cereals, especially if you are looking to reduce sugar intake but do not want to give up sweetness.
6 Ways to Prepare with Carob
Desserts: Carob is often used to make desserts. Add it to cookie, brownie, muffin, or other sweet batter. Carob will give these desserts a chocolate flavor without adding chocolate.
Carob Drinks: You can make a drink from carob that resembles hot chocolate. Brew carob powder in milk or water with added honey, vanilla extract, and cinnamon. This hot drink will help you relax and enjoy the taste of chocolate without caffeine.
Combining with Other Products: Carob easily combines with other ingredients. You can add it to yogurt, cheeses, muesli, pumpkin puree, cottage cheese, and other products. This will allow you to diversify flavors and nutrients.
Carob for Dairy Drinks: Carob can be used to make dairy drinks, such as carob milk or carob syrup. They are suitable for replacing traditional dairy products for people with lactose intolerance or vegans.
Spicy Dishes: Add carob to spicy dishes to give them a deeper flavor and texture. It pairs well with spicy seasonings and spices.
Carob Drink with Ice: In summer, you can prepare a refreshing drink from carob. Brew carob powder in hot water, add ice and lemon. This is a great way to keep your body cool and provide yourself with an energy boost.
The suggested recipes and ways to use carob allow you to experiment in the kitchen and enjoy a variety of flavors without sacrificing health benefits. Carob not only adds flavor advantages but also enriches your dishes with important nutrients.
Based on materials from edaplus.info
